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Low glycemic superfoods are foods that contain an exceptionally
high nutrient content... compared to the amount of calories per
serving.
Medical
professionals agree that superfoods help you feel more energetic,
provide protection against aging and chronic ailments such as cancer,
heart disease and Alzheimer's disease. It's also the reason
that diabetics are told to include a lot of low glycemic foods in
their diets.
Let's look briefly at the 4 MAJOR BENEFITS
of Superfoods:
1. NUTRIENTS... According to numerous
research studies, superfoods consist
of vitamins and minerals that are lacking in most Americans’
diets. They include vitamin A (as carotenoids), vitamin C, the B
vitamin folate, magnesium and potassium. Some of the superfoods
contain protein, “good carbs” and healthy fats... such
as omega-3s and GLA (gamma-linolenic acid).
2. PHYTOCHEMICALS...
are natural antioxidants that have a specific effect on cellular
function. They work with nutrients and dietary fiber to protect
or reduce the risk of diseases such as cancer, heart disease, stroke,
high blood pressure, cataracts, osteoporosis, and urinary tract
infections. Research also shows that phytochemicals, work together
with nutrients found in fruits, vegetables and nuts, to help slow
the aging process.
3. ANTIOXIDANTS...
protect the body from wear
and tear, strengthen the immune system, muscles, bones and skin,
by stabilizing the cell-damaging “free radicals” that
form as we age. The more antioxidants present in the body, the
less damage free radicals can cause. But, all antioxidants are
NOT "created equal"... research has shown that using
synthetic antioxidant supplements does more harm than
good.
4. FIBER... Fiber
aids digestion, improves absorption of nutrients, increases insulin
effectiveness, and provides a "full feeling" when we eat.
On average, we only get about 1/2 the recommended 25-30 grams of
fiber a day.
Below are 20 of the TOP Superfoods.... all
LOW glycemic.
They're in alphabetical order... not
in order of their nutritional value.
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Apples
High in a soluble fiber called PECTIN,
& contain the antioxidant quercetin & high levels
of phenols, & boron.
Red Delicious have the highest levels of antioxidants.
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Avocado
High in Omega-9 fatty acids called oleic acid and
high in beta sitosterol. Eating 1 avocado benefits our body with between 11 and
17 grams of fiber per fruit.
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Beans /
Legumes
A low-fat, high-protein source and high
in fiber.
Lentils have more fiber than other varieties.
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Blueberries
Blueberries nutritional value includes it being the
highest scoring antioxidant food! High in polyphenols.
Secondary choices are other berries, including cherries.
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Broccoli
Broccoli nutritional facts include it being one of the
most nutrient-dense foods known. Loaded with phytochemicals that help protect
against cancer.
Raw form has more Vitamin C. Cooking
makes the caretenoids more bioavailable.
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Garlic
Has been shown to reduce LDL (bad)
cholesterol levels.
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Kiwi
Has twice the Vitamin C as orange
juice and is the most dense of all fruits. 2 Kiwi contain
almost 5 grams of fiber.
Works to thin blood without the negative side effects of
aspirin.
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Oats
Very high in soluble fiber and a good
source of protein. Has been shown to reduce LDL (bad) cholesterol.
Secondary choices: flax seed, wheat germ, brown rice, barley, rye, millet, quinoa,
wild rice, or spelt.
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Extra Virgin Olive Oil
Has high levels of Omega-3 fatty
acids. Extra Virgin conserves the vitamins, EFA's and other
nutrients that processing removes.
Buy in dark glass or light blocking SMALL containers.
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Onions
Contains the phytochemical diallyl sulfide, which increases
glutathione levels, and provides protection from cancer.
Onions also helps build strong bones.
They are a good source of quercetin, which reduces inflammation.
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Oranges
Good source of Vitamin C. Eat
whole to get the rutin and pectin from the white part and
pulp, and to keep glycemic index low.
Studies show that 1 orange a day reduces stroke risk by
25%!
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Pomegranates
Pomegranate juice contains the highest antioxidant capacity
compared to other juices, red wine, or green tea.
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Pumpkin
Has high levels of the carotenoids
alpha and beta carotene and is high in fiber.
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WILD Salmon
Good source of Omega-3 fatty acids and vitamin D.
Omega 3 is essential for building cell membranes and protecting against cardio
vascular disease.
Choose wild Salmon to avoid mercury.
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Spinach
Has more health benefits than almost any other food.
Spinach nutritional value includes being a good source of pre-digested iron, calcium,
Coenzyme Q10, manganese, zinc, and magnesium.
Secondary choices are kale, mustard greens, romaine
lettuce, swiss chard, bok choy.
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Tea
Contains high levels of flavonoids.
We used to believe that only green tea had health benefits, but new research has
shown that black, green, and white teas all have the same benefits for the body.
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Tomatoes
High in Vitamin C and contains
the phytochemical lycopene and lutein. Tomato sauce or paste
has more nutrients.
Secondary choices: pink grapefruit, red-fleshed papaya,
strawberries, and guavas.
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SKINLESS Turkey Breast
Eat no more than 4 oz. a serving 2-3 times weekly.
Choose turkey over chicken when possible.
Contains tryptophan, which supports good sleep.
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RAW Walnuts
A high source of Omega-3 fatty acids and plant sterols
are only part of the benefits of walnuts nutritional value.
Secondary choices: almonds, sunflower seeds, sesame, pumpkin,
cashews, hazelnuts, pecans, pistachios,and macadamia nuts.
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Yogurt
Choose organic, plain, low or nonfat with live cultures.
Contains both pre and probiotics, which are necessary for good digestive function
& usage of glyconutrients.
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